Mayonnaise vs. Greek yogurt — In-Depth Nutrition Comparison

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How are mayonnaise and Greek yogurt different?

Mayonnaise is richer in vitamin K and vitamin E, while Greek yogurt is higher in vitamin B12, vitamin B2, phosphorus, selenium, and calcium.
Mayonnaise covers your daily need for vitamin K, 136% more than Greek yogurt.
Mayonnaise contains 328 times more vitamin E than Greek yogurt. Mayonnaise contains 3.28mg of vitamin E, while Greek yogurt contains 0.01mg.
Greek yogurt is lower in sodium.

Salad dressing, mayonnaise, regular and Yogurt, Greek, plain, whole milk types were used in this article.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mayonnaise

Greek yogurt

Contains more IronIron	+∞%
Contains more CopperCopper	+11.8%

Contains more MagnesiumMagnesium	+1000%
Contains more CalciumCalcium	+1150%
Contains more PotassiumPotassium	+605%
Contains more ZincZinc	+246.7%
Contains more PhosphorusPhosphorus	+542.9%
Contains less SodiumSodium	-94.5%
Contains more ManganeseManganese	+28.6%
Contains more SeleniumSelenium	+321.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mayonnaise

Greek yogurt

Contains more Vitamin AVitamin A	+700%
Contains more Vitamin EVitamin E	+32700%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+126.5%

Contains more Vitamin B1Vitamin B1	+130%
Contains more Vitamin B2Vitamin B2	+1363.2%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+92.4%
Contains more Vitamin B6Vitamin B6	+687.5%
Contains more Vitamin B12Vitamin B12	+525%

~equal in Vitamin C ~0mg

~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	44.69g	0.469g	295%
Vitamin K	163µg	0µg	136%
Fats	74.85g	5g	107%
Saturated fat	11.703g	2.395g	42%
Monounsaturated fat	16.843g	2.136g	37%
Calories	680kcal	97kcal	29%
Sodium	635mg	35mg	26%
Vitamin B12	0.12µg	0.75µg	26%
Vitamin E	3.28mg	0.01mg	22%
Vitamin B2	0.019mg	0.278mg	20%
Protein	0.96g	9g	16%
Phosphorus	21mg	135mg	16%
Selenium	2.3µg	9.7µg	13%
Cholesterol	42mg	13mg	10%
Calcium	8mg	100mg	9%
Vitamin B6	0.008mg	0.063mg	4%
Potassium	20mg	141mg	4%
Choline	34.2mg	15.1mg	3%
Zinc	0.15mg	0.52mg	3%
Vitamin B5	0.172mg	0.331mg	3%
Iron	0.21mg	0mg	3%
Vitamin A	16µg	2µg	2%
Magnesium	1mg	11mg	2%
Vitamin D	0.2µg	0µg	1%
Carbs	0.57g	3.98g	1%
Vitamin B1	0.01mg	0.023mg	1%
Vitamin D	7IU	0IU	1%
Vitamin B3	0mg	0.208mg	1%
Net carbs	0.57g	3.98g	N/A
Sugar	0.57g	4g	N/A
Copper	0.019mg	0.017mg	0%
Manganese	0.007mg	0.009mg	0%
Trans fat	0.187g	0g	N/A
Folate	5µg	5µg	0%
Tryptophan	0.017mg		0%
Threonine	0.055mg		0%
Isoleucine	0.065mg		0%
Leucine	0.095mg		0%
Lysine	0.072mg		0%
Methionine	0.035mg		0%
Phenylalanine	0.057mg		0%
Valine	0.074mg		0%
Histidine	0.026mg		0%
Fructose	0.05g		0%
Omega-3 - DHA	0.005g	0.004g	N/A
Omega-3 - ALA	5.331g	0.023g	N/A
Omega-3 - Eicosatrienoic acid	0.002g	0g	N/A
Omega-6 - Gamma-linoleic acid	0.125g	0g	N/A
Omega-6 - Eicosadienoic acid	0.03g	0g	N/A
Omega-6 - Linoleic acid	38.942g	0.209g	N/A